We are all aware of introverts and extroverts. But there is a group of people
who are highly sensitive to the environmental stimulus. These groups of people
comprise around 20 percent of the population. They are highly sensitive to pain,
crowds, time pressure, bright lights, loud noise, and strong odors. This book is
about those highly sensitive people and provides easy and practical coping
skills. The author gives examples of explains the highly sensitive people (HSP)
with practical examples as -"I can't take the stress at work anymore. My
coworker at the next desk talks all day long in a loud, abrasive voice, and my
boss keeps demanding that I meet his rigid deadlines. I leave work every day
feeling drained, jittery, with my stomach tied up in knots". "Everyone in my
family is always running around trying some new adventure while I like to stay
home. I feel like there's something wrong with me because I usually don't like
to go out after work or on weekends".

The book is written by Dr. Ted Zeff. He has written seven books, and is a world
expert on the topic of highly sensitive people. His other books are: The Highly
Sensitive Person's Companion, The Strong, Sensitive Boy, Raise an Emotionally
Healthy Boy; the Psychological and Physiological Effects of Meditation and the
Physical Isolation Tank on Type A Behavior, Searching for God Part I, and
Searching for God Part II. He received his Ph.D. in Psychology in 1981 from the
California Institute of Integral Studies in San Francisco and has completed
post-graduate studies in nutrition, Ayurveda and meditation. The author who
himself is a HSP draws on many examples from his own life and practice. "When I
was thirty years old, I began studying for my PHD in psychology and completed
great deal of research in the field of stress management and insomnia. During
this period I made important changes in my lifestyle. I began reducing my over
stimulating type A behavior, maintained an exercise schedule that was
appropriate for my constitution, changed my diet, began implementing daily
meditation and relaxation techniques, and developed a new positive attitude
towards sleep."

The book provides easy and practical skills that highly sensitive people can
apply to their lives to cope and survive in the over stimulating world. The
pioneering work on highly sensitive people was done by Elaine Aron who through
her research and writing created awareness about the highly sensitive people.
Aron's first book- 'The highly Sensitive person' created a new understanding of
people who are highly sensitive to outside stimuli. It sparked more research and
books on this topic, and helped numerous people. It is imprtant for parents to
understand their HSP children. Highly sensitive boys have challenges while
growing up. Many of them prefer genle games over the aggressive games of soccer
and football. Many are bullied and made fun off at the school and social
setting. Parents need to protect them and provide all necessary support. The
author provides numerous easy ways for the HSP to cope and thrive in a world
bombarded with stimulus every where. Here are some of the practical tips for HSP
to cope at work and home. Although it is specifically written for highly
sensitive people, others will also find it helpful.

1. "HSP need a lot of downtime and may find it difficult to work a 40 hour week.
Studies have shown no correlation about between happiness in life and increased
income once your basic needs have been met. Also, when you you are performing a
work that you feel is meaningful , your job satisfaction increases. For example,
if you can understand how your job is benefitting humanity , you will likely
become more enthusiastic about your vocation. It will increase your sense of
wellbeing at work in a less demanding job that may pay a lower salary but give
you the freedom to spend more time pursuing enjoyable and calming activities.."

2. The author talks about the effect of karma and talks about the importance of
compassion. "HSPs has the ability to feel compassion for suffering humanity.
When you perform kind acts , you not only uplift others , but you transcend
negative, self centered emotions. The law of karma states that whatever energy
you put out comes back to you. When you dwell on interpersonal problems due to
your sensitivity ,you may feel depressed ; but when you perform kind deeds by
helping others , the endorphins are released in your body will literally make
you feel joyful."

3. "One of the most effective methods to reduce stimulation and create inner
peace is by spending time in silence. When you're in silence in the presence of
other people , you don't have to constantly give your opinion or defend
yourself. You can just relax and simply observe people projecting their beliefs
, which actually becomes a meditative experience. You can tell people that being
in silence helps calm your nervous system , releasing you from the expectation
of needing to be engaged in intense verbal interactions. ..a technique I have
found useful is to use the "pause for 5 seconds " technique. Both people agree
to wait for 5 seconds before answering to each other. ..by utilizing this
intense argument can be transformed into a calm interaction...Since HSP feel
more peaceful in a quite environment, it's important that we reduce the amount
of time we spend in mindless talking. Being in silence with people also lessens
the potential for interpersonal conflicts. ,,,being in silence in a group
setting can be very beneficial. You will feel more peaceful when you practice
being quiet in large groups since you won't have to constantly state your
opinions, ask unnecessary questions,, or talk about yourself. ..at first it may
feel strange being in silence with people , but as you experience more joy
during during such quiet interludes , you will want to integrate this practice
into more areas of life"

4. Sometimes HSP are married to non-HSP. This can be challenging for both. An
HSP who needs lower sensation and the non-HSP who is a high sensation seeker may
fight about how to spend leisure. "The HSP incase enjoys spending quiet time at
home or alone while the non-HSP becomes bored with such lifestyle , always
craving stimulating activities. ..it's important for couples to learn to accept
each other's differences rather than blaming the other for a different
temperament."

5. "As an HSP you will find it challenging to cope with time pressure. Try to
avoid driving on free ways during the rush hour. If you must attend a meeting ,
try to use city's mass transit system or arrive in the area several hours
earlier. Its important to start early as worrying about being late will increase
your anxiety levels. with the increase of road rage, urban highways have turned
into a stress inducing nightmare for the HSP."

6. Many HSP are sensitive to odors...Some HSP become nauseated whenever they are
near some one with perfume. If you sensitive to these kinds synthetic odors ,
try to move away. There may actually be a correlation between chemical
sensitivity and being an HSP. The book talks about the use of aromatherapy to
bring tranquility at works. It quotes a study which showed that keyboard errors
decreased by 50 percent when the fragrance of lemon is diffused into the office.
Consider using natural fragrance, or aroma therapy in your work and home .

7. "Control the visual stimulation. The reason people meditate with their eyes
closed is to shut out the stimuli from the outside world, allowing them to dive
deeply into the peace that lies dominant within. By constantly receiving
excessive stimuli through your eyes , you are directly overloading your nervous
system and possible creating anxiety and tension. Instead of staring endlessly
at your television or your computer screen , which can over stimulate your
nervous system, try an eye closing meditation break..."Spend time in nature
every day- either walking or sitting in silence. Remember to stay focused in the
present moment as you gaze at the magnificent array of luscious flowers or the
cornucopia of cotton candy clouds reflected in the shimmering water of pond".

8. "Some colors are more soothing that others. It is important to surround
yourself with calming colors like white, blue, green , and other soft colors.
Bright shades of orange, yellow, and red can be over stimulating ..for HSP.
Another important step in reducing stimulation for the HSP is to create a
morning routine. The structure will set the tone for the entire day and your
evening routine will influence the quality of your sleep."

In summary, it is not about a single habit or skill , but a change in lifestyle
acknowledging our own unique strengths and limitations. The author concludes
with " You need to create new, satisfying , and nurturing activities to replace
old habits. For example, when I finally turned off the TV, I started to really
enjoy reading inspiring books, writing stories, and listening to uplifting
music. When I think of thousand of hours that I wasted staring at the inane ,
stimulating programs, I sometimes become saddened at how I increased tension and
angst in my life. However I also realize that I was doing the best I could given
the knowledge that I had at that particular time. This is also a time for new
beginnings for you, and you don't have to keep repeating old habits that don't
work for you anymore as you gain new knowledge and understanding of yourself."

Dr. Panchajanya Paul, MD, ABIHM, ABPN, FAPA
- is an American Board certified - Child, Adolescent, and Adult
Psychiatrist. He is the author of 2 books- Stress Rescue & Sleep Coaching
available at Amazon. He practices Psychiatry in Atlanta, GA. For more
articles and queries, follow him on Facebook @ Dr.Panchajanya Paul.